CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday March 31st

Warm up: @ rounds – 200 meter run / 10 ghr / 10 ghsu Deadlift: 2 reps every 2 minutes for 12 minutes 2. For time: 8 Wall climbs 100′ of lunges 6 Wall climbs 100′ of lunges 4 Wall climbs 100′ of lunges 2 Wall climbs 100′ of lunges

WOD Thursday March 30th

Warm up: Yes Every minute on the minute for 30 minutes: Minute 1: Snatch x 1 Minute 2: Row or bike for 5 – 15 Calories Minute 3: Muscle ups or pullups x the right number

WOD Wednesday March 29th

Warm up: 3 rounds: 100′ side shuffle / 10 Pushups Strict press: 5,5,3,3,3,3 2. For time: 20 Burpees 20 Power cleans @ Bodyweight 20 Burpees 20 Jerks @ Bodyweight

WOD Tuesday March 28th

Warm up: 400 meter run / 20 sit ups / 10 Pullups SISSON U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survivedContinue reading “WOD Tuesday March 28th”

Gymnastics March 27th and 29th

Monday 3-26-17 Warm Up: 10 Push ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: HS Walk Max Reps HSPUs – 1 set…whats your max? Max Time L-sit hold – 1 time through 20 Box Circles – (5 each direction using 20” box then 5 each direction using 24” box) Max RepsContinue reading “Gymnastics March 27th and 29th”

HavocFIT March 27th – 31st

HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 27th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups 3. Front Squat: 2, 2, 2, 6 (decrease weight for set of 6) *6 Glute Ham Sit ups between each set 4. Back Squat: 2, 2, 2, 6Continue reading “HavocFIT March 27th – 31st”

Weightlifting March 27th, 29th, 31st

Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”

WOD Monday March 27th

Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up Every minute on the minute for 20 minutes: 1 Front squat for the first 10 minutes Add some weight 1 Back squat for the second 10 minutes 2. 3 Rounds of: Ring pushups x 30Continue reading “WOD Monday March 27th”

WOD Friday March 25th

Warm up: 100′ Bear Crawl, 100′ High Skips, 50′ Burpee Broad Jump Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders

WOD Thursday March 23rd

Warm up: 15 calorie row / 10 pullups / 10 calorie row / 5 pullups Every 4 minutes x 3 sets: 35 / 15 lb weighted pullup x max reps No freaking kipping! 2. For time: 30 Calorie row 15 Burpees 20 Calorie row 10 Burpees @ the 10 minute mark 50 Wallballs (start withContinue reading “WOD Thursday March 23rd”